Warm-Up
2 Sets, For Quality
200m Run
:30sec Jump Rope
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
250m Row
METCON
"The Gulch"
3 Rounds For Time:
1.4km Run
100 Double Unders
1000m Row
Time Domain: 35:00-40:00
Time Cap: 42:00
Yoga Flow
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
4 Sets, For Quality
20 V-Ups
20 Russian Twists (over and back = 1)
20 Hollow Rocks
1:00 Forearm Plank Hold
R: 2:00 b/s
Goal is to complete each set AFAP
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